What are carbohydrates?
When you have diabetes, your body struggles to properly use the energy in the form of glucose circulating in the blood. Instead of being used, glucose remains in the bloodstream, which is why your blood sugar levels can be higher than normal.
Blood sugar mainly comes from carbohydrates in the food we eat. Carbohydrates, also known as carbs, exist in different forms in foods:
- Sugars: (glucose, fructose, dextrose, sucrose, lactose): These provide sweetness to foods. They may occur naturally, as in honey, maple syrup, fruits, and milk, or they may be added, as in desserts, sugar drinks, and processed products. Sugars cause a rise in blood sugar levels.
- Starches: unlike sugars, these do not give foods a sweet taste. Starches are found in grain products (e.g., bread, pasta, crackers, rice, cereals), legumes (e.g., lentils, chickpeas, beans), and starchy vegetables (e.g., peas, potatoes, cassava, plantains). Starches also raise blood sugar levels.
- Fiber: Fiber is found in whole-grain cereal products, fruits, vegetables, legumes, nuts, and seeds. Fiber is not digested and does not raise blood sugar levels. In fact, it helps limit blood sugar spikes after meals. Food rich in fiber is highly recommended.
How many carbohydrates should you eat daily?
Having diabetes does not mean you should eliminate all carbohydrates from your diet. Carbohydrates are the body’s main source of energy and the brain’s preferred fuel. It’s essential to pay attention to the type and amount of carbohydrates consumed and distribute them evenly throughout the day.
Your carbohydrate needs depend on different factors such as age, gender, height, weight, and activity level.
Most adults require:
- 45 to 75 g of carbohydrates per meal
- 15 to 30 g of carbohydrates per snack, if needed
A registered dietitian or nutritionist can help you determine your specific requirements.
Choosing the right carbohydrates
Since carbohydrates directly influence blood sugar levels, it’s essential to control their intake and to spread them evenly throughout the day.
- Choose nutrient-dense carbohydrates (rich in vitamins, minerals, and fiber), such as whole-grain cereal products (rice, pasta, bread, cereals), vegetables, fruits, milk and dairy products, and legumes (chickpeas, lentils, etc.).
- Refined sugars can be consumed occasionally and in moderation. Eating them as part of a meal reduces their impact on your blood sugar levels.
- Prefer minimally processed foods. When buying processed products, read the nutrition facts label and ingredient list to identify carbohydrate content.
- Be aware that ‘no added sugar’ does not mean the product is carb-free: carbohydrates can be found naturally in a food (e.g., no-added-sugar applesauce contains the natural sugar of the fruit).